The next block of time was devoted to another fitness/heath talk and then we moved on to the next three CrossFit movements; Press, Push Press and Push Jerk. I did well with the Press and the Push Press.  Had a bit of trouble with the Push Jerk because it involves a jump.  I think I got it down by the end of the time we were allotted for going over the move but I still want to work on it a ton more to really get it down.

After that we had a break for lunch.  Rick and I went down to Red Robin where he ordered a salad and I ordered a bacon cheeseburger that halfway though, I noticed had a long woman’s hair in it.  After removing that and the cost from my bill, the kind folk at Red Robin were nice enough to comp me a Cesar salad.  Free lunch…

After lunch we went into another classroom session where we learned more about the mechanics and nuts & bolts of CrossFit.  From there we had a 20 minute lecture and demo of the last three of the CrossFit movements; Deadlift, Sumo Deadlift High Pull and Medicine Ball Clean.  I did pretty well with these movements.  They came around and made minor adjustments to my foot spacing and how I raised my butt.

After we completed the last three movements we went right into our WOD… the wonderful, the amazing, the horrible… “FRAN.”  They had about 30 barbells laid out and we went in 4 groups.  Each group had up to 10 minutes to complete FRAN.  FRAN consists of the following two exercises: Thrusters and Pullups.  FRAN is three sets of the two exercises, first set has 21 reps, second set has 15 reps and third as 9.  So in total you are doing 45 reps of each exercise.  21 Thrusters, 21 Pullups, 15 Thrusters, 15 Pullups, 9 Thrusters, 9 Pullups.  You do this all for time.  The top time from anyone in our group was 3:38 seconds… THAT IS CRAZYYYY.  I completed FRAN in 5:40 seconds.  I had to stop a few times to catch my breath and at times I felt like I couldn’t move but I got it done.  I think I came out of the gate way too quick which kinda gassed me out for the long run.  I got it done but I had never been that physically exhausted ever.  After FRAN I felt like I had been shot in the chest.  Crazy feelings, a bit scary but I didn’t die so I guess it will make me stronger, right?  I was in the first group.  I wanted to get it done and get it out of the way.  Glad I did because then I could just sit back and watch while my lungs recovered.

Overall it was a great day.  I was freezing cold 80% of the time but besides that the class was great, the instructors were great and I learned a ton.  I am excited for tomorrow and even more excited to bring it back to Bainbridge and help all the people I know lean CrossFit.  I am off to watch the rest of the UFC TUF 1o Finally fights and hopefully pass out.  Wish me luck.  If you have any questions let me know and I will tell ya everything I know.

Thank you for all these opportunities God.